You will need: A neutral wrist position, frequent breaks, stretching exercises and a wrist splint. Optional: a medical evaluation.

你需要：一個不偏倚的手腕位置、適時的休息、伸展運動、及一個護腕工具。選擇性的：做個醫療評估。

Step 1. When at a computer or other workstation, adjust the height of your chair if necessary, so that your forearms are level with your keyboard.

1. 當你在用電腦或其他的工作環境，如果需要，請調整你的座椅高度，讓你的前臂與鍵盤高度呈水平。

Keep your hands and wrists in line with your forearms. Don't flex your wrists while typing.

保持你的手、手腕與前臂呈一直線，打字時不要彎曲你的手腕。

Step 2. Take breaks every 10 to 15 minutes to rest your fingers and wrists if you are doing something that requires repetitive hand and wrist movements.

2. 當你需要用手和手腕做重複動作時，每 10 至 15 分鐘休息一下。

Step 3. Exercise your fingers and wrists every 20 to 60 minutes.

3. 每 20 至 60 分鐘，運動一下你的手指與手腕。

Extend and stretch both hands as if you were holding up a wall. Hold that position for five seconds and repeat several times.

伸展你的雙手彷彿你正抵著一面牆。持續這動作 5 秒鐘並且重複個幾次。

Make a tight fist with both hands, then bend wrists downward, and hold for five seconds. Repeat several times.

再來握緊雙拳，彎曲手腕，持續 5 秒鐘，重複個幾次。

Step 4. Consider wearing a wrist splint to keep your wrist neutral while you work.

4. 考慮配戴護腕用具，讓你的手腕能在工作時保持自然的姿勢。

Wearing one while you sleep can also help maintain good wrist position.

在你睡覺時戴著也可以幫住你的手腕保持良好的姿勢。

Step 5. If you experience numbness, tingling, or pain, visit your doctor for a medical evaluation.

5. 當你感到麻麻的、刺刺的或會痛，趕快找醫生幫你做醫療評估。

Did you know Carpal tunnel syndrome is most common in middle-aged women?

你知道嗎？腕道症候群最常發生在中年婦女身上。